(English) Episode 172-The Definitive Update to Weight Training - Why Your Rep Max Tables are WRONG

This study performed a meta-regression to better define the relationship between the maximal number of repetitions (REPS) achievable and the percentage of the maximum load that can be lifted once (1RM) during resistance exercises. The analysis covered 952 tests conducted on 7289 people from 269 studies. The results allowed the establishment of REPS ~ %1RM correspondence tables, showing that the average number of repetitions decreases as the percentage of 1RM increases. Specific tables were created for the bench press and leg press, as the number of repetitions varied between these exercises. The study suggests that the general tables can be applied to everyone, regardless of sex, age, or training level, except for the bench press and leg press. Additional data are needed for other exercises.(Nuzzo JL, Pinto MD, Nosaka K, Steele J. Maximal number of repetitions at percentages of the one repetition maximum: A meta-regression and moderator analysis of sex, age, training status, and exercise. Sports Med [Internet]. 2024;54(2):303–21. Available from: http://dx.doi.org/10.1007/s40279-023-01937-7)